Wednesday, June 3, 2015

Wednesday, June 3, 2015
Written for LCM


1 x 600- 300 swim relaxed freestyle, then 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest

6 x 50 @ 1:00- 25 fist free br 3, 25 choice free drill
4 x 100 swim free br 3, 2nd 50 is kick free on back- be streamlined with even hip rotation, @ 1:50
6 x 50 @ 1:05- 25 ra2 la2 free drill, 25 3 kicks 1 pull breaststroke drill
4 x 50 swim breast/free by 25's @ :55
10 x 50 as follows:
odds- swim free/choice by 25's @ :50 (2nd 25 is NO FREE)
evens- swim free/kick choice on back by 25's @ :55- make the interval!
1:00 rest, check HR


LONG SWIM-
6 times through (good UDK throughout!):
150 swim backstroke- 50 swim smooth & steady, 50 swim "IM tempo," 50 swim FAST
100 swim freestyle br 3/7 by 50's (increase tempo on 2nd 50)
50 swim fly- build speed to FAST while focusing on continuous dolphin kick
50 kick FAST free with boards
1:00 rest after 6th round, check HR


Until 7:10 a.m., with fins from mid-pool, finish up with:
Reverse "out & backs" fly- swim FAST fly to the wall, work on your open turns, then kick FAST dolphin kick back to mid-pool